Friday 10/14/16

Friday 10/14/16

Z-Health Seminar this weekend. Gym is closed remainder of Friday and Sunday. Tomorrow’s class is at 10:00 am at Larry Bell Park behind the Civics Center. If it is raining, class is cancelled. Check FB for a final status. If are coming tomorrow, please sign up on Mind Body so we know how much equipment to bring.

Becci is lifting Sunday at 3 pm in the Showcase Showdown. If you want to join me, email ivy@mvmntgym.com and we can link up.

Have a great weekend and enjoy some much needed rest.

Just for fun – Man Juggles For an Entire Marathon Without a Single Drop from NPR. 

Warmup
Jump Rope 3 Minutes

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Backwards Downdog Walk
10 yd Lateral Monkey Walk

Lift

Levels 3/4
Take 15 Minutes to work up to a heavy single Deadlift.
Then 6 Minutes E2MOM
2 Deadlifts at 85% of today’s heavy single

Level 2
5x
3 Deadlifts at 85% (calculate from most recent 1RM)
Rest 30 seconds
30 second Handstand hold

Levels 0/1
5x
5 Kettlebell Sumo Deadlifts (Double KB)
Rest 30 seconds
30 second Practice kicking into handstand
Rest 60 seconds

Conditioning
“Incite a War”

3 Rounds (each round is 6 minutes plus 1 minute rest)
50 seconds at a station
10 seconds transition to next movement

Burpee Tire Flip (flip tire, burpee to floor, jump in, jump out the other side)
Dips
Sled Push (15 yards back and forth)
Pull-ups
Double Unders
Sandbag Cleans

L4 – ring dips
L3 – box dips
L2 – band/jumping pull-ups, single unders
L1 – burpee swing (burpee with no jump, stand up and swing)